Right Hip Rotated Forward

Here is the problem with chiropractors. They realign you or whatever, but they don't fix the underlying problem, which is usually a muscle issue, something of that nature. If that isn't fixed, it will keep coming back. The right thing would be to see a good PT person, who can probably identify the underlying issue and help you fix it.

It sounds like a tight right psoas. I'd recommend seeing an ART person.

http://www.activerelease.com/providerSearch.asp

There's a ton of stretches mentioned on the net for the psoas, but the most common one mentioned on here is the "sink stretch".

http://www.julstro.com/what_happens_exactly.html

PT may be helpful too cause they'll put you through several functional tests, and then prescribe exercises to balance you out.

It could be a number of things. A tight psoas certainly could be part of the cause, but I'd wager it'd be more due to the strength of your hips or a misalignment of your upper body. What do the chiropractors say about your back/shoulders?

Strengthening your inner thigh will probably help with the symptoms, but it's unlikely to help with the underlying cause. Do you do clamshells, side-lying leg raises, etc?

Thanks for the input so far.

Yeah, my shoulders and neck have been very sore/tight for the last 7 or 8 years, but in the last little while they've been loosening up as I've been focusing on keep proper posture all the time.

I have been doing a ton of side-lying leg raises for the last 3 months which have strengthened my glutes a lot. But my hips are still very twisted up. During xc I should be able to a see the school PT as much as possible and hopefully that will help.

Once again thanks for the input!

it could a combination of a lot of things.

On the right side these muscles could be short(tight): rectus abdominis,

external obliques, hamstrings, glutes, piriformis. conversely, on the left side,

these same muscles may be lengthened. so i would strengthen those muscles

on the left and stretch them on the right.

On the left side the tight muscles would probably be the psoas, iliacus, rectus

femoris, tensor fascia latae(tfl), and spinal erectors. stretch them on the left,

strengthen on the right.

when you're doing side-lying exercises for glutes you are also activating the tfl

so really try to focus on the glutes... it is very difficult to activate the glutes

without activating the tfl. your left tfl is likely much bigger than your right.

i would suggest doing clams from a half plank position, where your knees and

forearm are supporting you. there are some others but they are harder to

explain. are you doing the myrtl routine?

needsomehelp wrote:

Thanks for the input so far.

Yeah, my shoulders and neck have been very sore/tight for the last 7 or 8 years, but in the last little while they've been loosening up as I've been focusing on keep proper posture all the time.

Is your mobility poor in your thoracic spine?

Great answers so far...

The psoas stretches have helped me a ton with similar problems, as have doing the L7 (Steepler stretch), and stretching my hip rotators.

I found a lot of info in the below article helpful.

http://www.nationalscholastic.org/trackmedic/article/736/

I found the stretches at yogajournal.com very helpful. Click on "practice" then "release your psoas". Ten yoga stretches will be so helpful.

Also helpful is:

Addressing Pelvic Rotation - Myoforce

blog.myoforce.net/articles/addressing-pelvic-rotation-2.html

-exercises to correct pelvic rotation and a very clear extensive description of the problem and syptoms.

Not all practitioners are alike. There are chiros that work with soft tissue and rehab. But for what it is worth, pelvic misalignemts can happen independently of muscle problems or imbalances. Your adjustment should be taylored to your particular misalignments and fixation. This requires xray and certain chiropractic techniques focus on this. One is Gonstead. Another is SOT (sacrooccipitalbtechnique). Gonstead has 2 good websites (www.gonstead.com and www.gonsteadtechnique.com

captain no beard wrote:

Here is the problem with chiropractors. They realign you or whatever, but they don't fix the underlying problem, which is usually a muscle issue, something of that nature. If that isn't fixed, it will keep coming back. The right thing would be to see a good PT person, who can probably identify the underlying issue and help you fix it.

I've been going through these exact same symptoms for years. I went through muscle group after muscle group looking for the cause but nothing was a complete solution until recently. For me the problem ended up being oblique asymmetry. My left internal and right external oblique (the two primary muscles responsible for rotating my torso to the left) were overdeveloped compared to their counterparts. This caused the right hip forward, left hip back posture and all of the symptoms you describe. To fix I just googled a bunch of rotational oblique stretches for the tight muscles and exercises for the weak muscles. Also got a bunch of different sized balls (lacrosse, tennis, baseball, softball, etc.) to work down all of the trigger points and help lengthen the muscles.

This should sort you out.

https://youtu.be/HMCPrlX3Lek